Yesterday marked the official last day of my physical therapy. Yay me! I’ve been going to the clinic for 2 months now, and I’ve done rather well, just missing a couple degrees in my extension/flexion. My bend is at 109 degrees (should be 115) and straightening should be at 0 degrees (currently at 2).
Despite this very minor setback, I am doing great! I highly recommend my orthopedic surgeon, Dr. Robert Schenck, who is in Albuquerque, NM. My knee was always an issue for me (see The Story of My Left Knee) but he fixed me up!
So anyhow, I met my awesome physical therapist , Scott, at our local Gym X and he gave me the below workout plan for my knee:
|
Exercise |
Legs |
Repetitions |
| Bike | — | 10 minutes |
| Elliptical | — | 10 minutes |
| Hip Machine | 3 directional | 40 lbs. 10x each |
| Glute Machine | Both legs | 30 lbs. 10x each |
| Leg Press | Both legs | 140 lbs. 10x |
| Left leg | 80 lbs. 10x | |
| Leg Extension | Both legs | 37.5 lbs 10x |
| Left leg | 12.5 10x | |
| Prone Leg Curl | Both legs | 25 lbs. 10x |
| Left Leg | 12.5 lbs. 10x | |
| Squat/ Calf Raise | — | 37 lbs. 10x |
This doesn’t include any of the work I will be doing on my tummy… I’ve got a lot of weight to lose! I haven’t weighed myself lately but I think I’ve got at least 40 lbs to lose.
Here’s to sticking to the plan!
Congrats!! you're doing very well as I can see. That's a great workout that your therapist put you on. If you're doing lying crunches, be careful with your back, always keep your lower-back tucked in at all times. I find it that with the Swiss Ball the crunches are more efective not only because you isolate the target muscle, but you work on your balance which strengthens your muscles and bone even more. Keep up the good work!! (crone42).